Friday April 22, 2011

CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.

Good Friday

‘Father, if you are willing, take this cup from me; yet not my will, but yours be done’
-Luke 22:41-42

“Which of the two do you want me to release to you?” asked the governor.

“Barabbas,” they answered.

“What shall I do, then, with Jesus who is called the Messiah?” Pilate asked.

They all answered, “Crucify him!”

“Why? What crime has he committed?” asked Pilate.

But they shouted all the louder, “Crucify him!”

When Pilate saw that he was getting nowhere, but that instead an uproar was starting, he took water and washed his hands in front of the crowd. “I am innocent of this man’s blood,” he said. “It is your responsibility!”

All the people answered, “His blood is on us and on our children!”

Then the governor’s soldiers took Jesus into the Praetorium and gathered the whole company of soldiers around him. They stripped him and put a scarlet robe on him, and then twisted together a crown of thorns and set it on his head. They put a staff in his right hand. Then they knelt in front of him and mocked him. “Hail, king of the Jews!” they said. They spit on him, and took the staff and struck him on the head again and again. After they had mocked him, they took off the robe and put his own clothes on him. Then they led him away to crucify him.

Above his head they placed the written charge against him: THIS IS JESUS, THE KING OF THE JEWS.

Those who passed by hurled insults at him, shaking their heads and saying, “You who are going to destroy the temple and build it in three days, save yourself! Come down from the cross, if you are the Son of God!” In the same way the chief priests, the teachers of the law and the elders mocked him. “He saved others,” they said, “but he can’t save himself! He’s the king of Israel! Let him come down now from the cross, and we will believe in him. He trusts in God. Let God rescue him now if he wants him, for he said, ‘I am the Son of God.’”

From noon until three in the afternoon darkness came over all the land. About three in the afternoon Jesus cried out in a loud voice, “Eli, Eli, lema sabachthani?” (which means “My God, my God, why have you forsaken me?”)

When some of those standing there heard this, they said, “He’s calling Elijah.”

Immediately one of them ran and got a sponge. He filled it with wine vinegar, put it on a staff, and offered it to Jesus to drink. The rest said, “Now leave him alone. Let’s see if Elijah comes to save him.”

And when Jesus had cried out again in a loud voice, he gave up his spirit.

At that moment the curtain of the temple was torn in two from top to bottom. The earth shook, the rocks split and the tombs broke open. The bodies of many holy people who had died were raised to life. They came out of the tombs after Jesus’ resurrection and went into the holy city and appeared to many people.

When the centurion and those with him who were guarding Jesus saw the earthquake and all that had happened, they were terrified, and exclaimed, “Surely he was the Son of God!”
-From Matthew 27

No man ever loved like Jesus. He taught the blind to see and the dumb to speak. He died on the cross to save us. He bore our sins. And now God says, ''Because He did, I can forgive you.''
-Billy Graham

If you are doing this WOD please read all of the movement standards below.


"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time - Complete all reps of each exercise before moving to the next.

Push-ups are CF Games style - hand release on each rep

Remember - all movement standards apply. Don't use poor form. If ROM (range of motion) is your limiting factor then work hard by adding in mobility work. Work hard to do the exercise using proper form and full range of motion.

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep - not just a few of them.

Push-ups
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Sit-ups - shoulder blades touch ground at bottom of rep; come to a full sitting position at the top. Come all of the way up - not halfway.

Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx'd. Grab a med ball and squat to it if you are not sure.

Train Hard - Train Smart

http://www.abmat.co.uk/situp.htm

Have a great day!

BE STRONG!
Jay and Janice